35 Minute Full Body Tabata Workout with Dumbbells [High Intensity]

FULL BODY TABATA -Get your heart rate pumping and muscles burning with this tabata workout that combines strength and cardio moves for a full body burn.
You’ll need a moderately heavy set of dumbbells to complete this workout. I used a set of 5kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level
How it’s done: There are 4 circuits to complete 3x through. 20 secs work/10 secs rest
Tabata 1
1️⃣Double Pulse Sumo Squat
2️⃣Alt Shoulder Press with Static Hold
3️⃣DB High Knees
4️⃣Bent-over Row to Sprawl
5️⃣Situp & Switch
*30 secs rest
.
Tabata 2
1️⃣Goblet Squat Rotation
2️⃣ Alt DB Squat Clean & Press
3️⃣DB Fast Feet
4️⃣DB Fast Skaters
5️⃣DB Explosive Situp & Stand
*1 minute rest
.
Tabata 3
1️⃣Alt Step Back Lunge with Curl
2️⃣DB Sumo High Row
3️⃣2 DB Alt Swing
4️⃣DB Ground & Pound
5️⃣DB T Rotation
*30 secs rest
.
Tabata 4
1️⃣Chest Press in Hollow Hold
2️⃣Mt Climbers
3️⃣Low Plank Jacks
4️⃣Single to Double Leg Lower
5️⃣Russian Dancer
*Workout Complete 🔥Burn 270 Calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
Thank You For Following Along
Penny xo

[@garagefitnessgirl]

Thank you so much for working out with me. I always love a good Tabata. You really can push through and do anything for 20 seconds. Let me know your thoughts on the workout.❤

[@lynngardner76]

I absolutely loved this killer tabata workout. I liked the three set format as well. So good! I am a sweaty mess! Thank you so much!

[@jenniferbender5005]

Thank you!!! I like the repeated TABATA

[@garagefitnessgirl]

YES!!! Me too 🙏🙏

[@sandrafamilylife6325]

I love Tabata … you can do anything for 20 seconds 🙌🏽🙌🏽🙌🏽

[@keeganbailey8115]

Holy crap!!! That was a major sweat.

[@garagefitnessgirl]

It was wasn’t it 💪😅💪

[@stephprokop7849]

Heck yeah Penny! Awesome way to wake up from a lazy vacation. I prefer a no repeat tabata, although these sets are still great. 💪🏼 🔥

[@garagefitnessgirl]

Glad you still had fun with it Steph!

[@kimberlya_fitnessforall1268]

Yaaaas! Happy Monday from VIRGINIA🎉

[@garagefitnessgirl]

Happy Monday from Australia 🇦🇺

[@nancyhan1190]

I love all Tabata workout especially the half Tabata - repeat 4 times of each exercise. ❤

[@garagefitnessgirl]

Yes I’m a fan of the half sets too!

[@jamiemudd7918]

LOVE love love your tabata with weights!! So good, all the exercises were dread free!

[@garagefitnessgirl]

Love it when they’re “dread free” 🤪

[@anacaseiro5585]

loved it , penny!!!!! No repeat can be pushy and sweaty, but we also know that sometimes the workouts must have repetitions , if we want to continue to see great results. So, this one was great, but when a repeated one comes, it will be great, as well. The change is what keeps us motivated, too! One or the other, you never disappoint, my dear!🤗💪❤

[@KattEyes000]

One of my favorite workouts you've created! Great job. Please create more that are inspired from this workout.

[@garagefitnessgirl]

Thank you! Will do!

[@louisealborano5280]

LOVE this! Love love TABATA! Yes….20 minutes is do-able! Keep it coming!!!

[@kimberlya_fitnessforall1268]

Thanks AGAIN times ♾ INFINITY! Penny!! 🙌🏻♾💪🏻🔥

[@garagefitnessgirl]

You’re so welcome 😉

[@kimmeo6505]

💥💪🏽 loved that! Love the multiple short sets! Can go super hard! 🙏

[@garagefitnessgirl]

YEEESSS 💪😅💪

[@sonjasakic8990]

I adore you and your workouts 👍👊💪 And prefer no repeat sets...🥰🤗♥️

[@maryannlentini7636]

The best Tabata workout ever!!!!! Love the format !! Keep them coming!! You’re an inspiration!!🙂

[@maggiesmith580]

❤️ this workout Penny! I am a fan of the 🙅‍♀️ but I will take whatever you teach me!

[@garagefitnessgirl]

Thanks Maggie ☺️

[@freyakridle5565]

Impossible to choose, Penny! I love no repeats (one and done!) and I also loved this one. As always, thank you!

[@julieneary953]

This was a big thumbs up Penny. Am happy with repeat or no repeat style tabata workouts. This was a great heart rate raiser. Thank you again.

[@shanegriffin5484]

This was a challenging workout!! I love the 35 minute length. I like the format of 4 exercises in one group performed 3 times. Sometimes only 2 exercises preformed 4 times gets a little boring. Also love the no repeat too. Thanks SO much Penny!!! xx

[@garagefitnessgirl]

Thanks for the great feedback Shane! It’s definitely good to mix it up. Glad you had fun with it 😅

[@londongirlonthemove9458]

Really enjoy multiple sets for Tabata, just seems more intense and a chance to master the move and crush it by the last round🤸🏾‍♀️💪🏾💜

[@garagefitnessgirl]

Yes!! I totally agree 💪😅💪

[@lynnwicks8795]

Ooohh hard choice 🤔but have to say with the multiple sets you do know what is coming next 😉and you can either go up or down with the weights at lot easier if needed. AWESOME as always! Crackin tunes as well helps a lot, as find myself singing along and the time just flies. Thankyou 🥰

[@garagefitnessgirl]

Love hearing that Lynn 🥰

[@paulagabay9915]

I just finished this one. You went over and beyond. I am sweating big time.

[@garagefitnessgirl]

Appreciate that!! Glad you had a good sweat session!

[@rimastein8587]

This format was good and went by very quickly. A great all-round workout with plenty of bone-density building exercise. Thanks as always Penny.

[@paulagabay9915]

I just previewed this and am so looking forward to doing this in the morning Penny. I prefer no repeat workouts myself but the advantage of repeaters of knowing what is coming up next. Your editing is impeccable and I appreciate you putting in the modifications so even my 65 year old self with Arthritis can get a good workout and love the music that I wouldn't get otherwise and the pups help too. Who else thinks Penny's smile is contagious. I couldn't stop smiling at you.

[@TeamBenGolf]

Love all of your workouts!!!! I do love no repeat. You are the best Penny!!!❤❤❤😅😅

[@andrea-scottquick1326]

Loved that! Thanks for always challenging us in new ways! I have been growing with you for over 2 years now and I never get bored and never get stagnant in my workouts 💪 I recommend you to everyone 😉

[@blakecooper3903]

Amazing as always!! Nothing but the best from penny!

[@garagefitnessgirl]

Awww thanks Blake 🥰

[@ltee33]

Loved this workout! I do prefer no repeat more but it's only bc its a mental game with me. Loved it either way! Thanks Penny ❤️

[@garagefitnessgirl]

Thanks for letting me know ❤️

[@magronem]

Love your workouts! Would love to see 2 sets no repeat and 2 sets repeat tabata. I don’t really like the repeat sets but know they are really good for you.

[@pembie7859]

Longer tabatas please but I was short on time today thanks so much for this amazing workouts

[@garagefitnessgirl]

Glad you enjoyed it ❤️

[@lilyhibbert5632]

I'm absolutely loving your tabata routines! I usually always prefer no repeat sets but with tabata it goes by nicely!

[@gloriastoney1502]

Excellent sweat feast. 😅 loved it 😍

[@garagefitnessgirl]

So happy you enjoyed it 💪😅💪

[@bonyh.2920]

For the first time in these months I don't feel like dying with this kind of routine! Sweaty and entertaining! Love the tabatas!

[@theabeanz]

Just finished! I’m totally 💀 now. Haha, thank you Penny!! ❤️

[@garagefitnessgirl]

Nice work! Glad you had a good sweat session 😅

[@marshastern5845]

Omg!!! Haven’t done a tabata in so long. Forgot how challenging it can be! LOVED it!!! 💪❤

[@garagefitnessgirl]

Awesome Marsha! Glad you enjoyed it ❤️

[@chinenyeorakwue6233]

I prefer this setz Penny. I like that it's short is. 20 rather than 40.🤣🤣 It's about 13.37pm in Nigeria and I still worked out! Thank you so very much! Had to edit my comment so you know I repeated this today. I love it. ♥️♥️

[@natashar8649]

Awesome workout, either style works for me. Happy Friday 😊

[@garagefitnessgirl]

Happy Friday to you ❤️

[@sergejabosanac9538]

Great workout to start the week for me.I really enjoyed that and tabata no repeat. Please more like this. Thanks Penny

[@jacquehudspeth1230]

Perfection as usual Penny 🥰🤲🏻

[@garagefitnessgirl]

Thanks Jacque. You are too kind ❤️

[@ritael-helou5871]

This was so good Penny. Love circuit training. 💕🌸

[@bettyloumancuso3892]

I love that tabata workout. And I like the no repeats also. Actually I like all your workouts Penny! Always challenging but also fun. 👊

[@garagefitnessgirl]

Thank you!!! I really appreciate the great feedback ❤️

[@johannenantel6639]

Hi Penny, Just one word: sweat, sweat, sweat. I love this kind of workout, you repeat three times and it's fast. Every part of your body is working. I also like multiples workout. Now I need a shower. Have a nice evening

[@soleil0812Elli]

Done yesterday evening with 5kgs DB and I loved it!!!! Great and so sweaty workout! The 3 rounds were perfect for me, so you know what's coming 👍🙋‍♀️❣

[@DeborahPearce-oz7uz]

Friday hahaha multiple sets 💪🏼😅best way to start my Friday 🙋🙋🍑🍑🙅🏼‍♀️🙅🏼‍♀️🙏🙏💪🏼💪🏼 thanks Penny🙋

[@jleeb993]

Another great workout! Set up was perfect, 3 sets of tabata on to new exercises. Thank you, have a great day 💪🤩

[@elizabethjacobs295]

Missed you last week! Thanks for these great work outs!

[@sophiestrong4505]

Amazing workout and in a short amount of time. I loved the format. Repeat 3 times u really feel it. Thanks so much penny ❤xx

[@jacquelinemadison932]

Love the Tabata workout & format! Keep them coming!

[@racheletherington4312]

LOVE EVERYTHING YOU DO xxx didn't find this as hard as before but an amazing workout and goes quickly! LOVE LVOE LOVE IT. Challenging, vraried, HIT, strength and conditioning tabata amazing x

[@natashashirokova8197]

Excellent!

[@garagefitnessgirl]

Thank you so much ☺️

[@KonstantinosPlatis]

Amazing Penny. Very well selected flows. Really sweating. Thank you👍🙏

[@stacymoffatt]

20 seconds at a time is genius! I have to stay focused because we are moving so quickly. Loved it! Love the variety and ingenuity Penny!

[@johannenantel6639]

Hi Penny, I'll try this workout tonight,thank you so much for all your wonderful workouts.

[@garagefitnessgirl]

Hope you enjoy it 😅

[@magdalenagrzesik6067]

Hi Penny 😊I am really enjoyed this TABATA workout with dumbbells just awsome and super sweaty🙈😋😋🔥🔥💕Big Hugs💕Take care of yourself 😊😊

[@garagefitnessgirl]

Fantastic to hear! Glad you enjoyed it ❤️

[@maryellentoo-chung4321]

great one Penny. got my heart pumping 💓

[@tybrown9387]

Great way to start off my day! Love multiple set Tabata. Gives me a chance to learn the move. Thanx, Penny!

[@cheriemontford]

That was fantastic, I absolutely loved that. The second tabata was heaps of fun. 🥵💪

[@garagefitnessgirl]

Thanks Cherie ❤️

[@marieedge8548]

Thank you Penny for another fantastic tabata workout I loved this format just the right amount of repeats without getting bored 😘❤️💪x

[@garagefitnessgirl]

Glad you enjoyed it Marie ❤️

[@wegetufit978]

Another excellent workout!! I love the multiple sets in TABATA! :)

[@szilvah497]

Awesome class. I love the choice of mix of exercises. ❤Thank you and Happy Holidays 🎄

[@cheryly7346]

Loved this one Penny! I’m usually not a big fan of repeats. But tried this coz of you. Repeated supersets are cool😎

[@Semraalper83]

Power woman 💞

[@75JayLady]

Thank you Penny, so far I love everything you do!

[@elenamarsiglia1]

Great work out! When each excercise is only 20 sec I prefer repeat sets. So this workout was excellent!

[@ctmmeribe8855]

Hey penny love tabata workouts with strength and cardio moves just completed and crushed this workout 💪 used my kettlebell for those dumbbel alt l swings exercises big thumb 👍 up really enjoyed this workout added this straight after my crossit strength 💪 training 🏋‍♀️🏋‍♂️ take care fitness girl

[@garagefitnessgirl]

Awesome! Glad you had fun with it 😅

[@lisacho2725]

This was so crazy good. Everything about it was great 😁

[@triciastuart9996]

I like multiple set repeats. Love your HIIT workouts!! I would love more 10 minute abs workouts from you. 😁

[@garagefitnessgirl]

I know!! I definitely need to do some 🤪

[@angelodevito5594]

👍 great workout! Trying to get back👍

[@garagefitnessgirl]

You can do it!!

[@jajeharambasa]

Thank you for this workout Penny 💪👍💣

[@christinahansen4068]

Wow! That was hard but awesome all at the same time!😂

[@ashleybrookek2385]

That was fantastic🤩 loved doing the repeat 3x, helps improve form 💪and exercise ! But I do enjoy the no repeats sometimes too ! 🙌

[@garagefitnessgirl]

Glad you liked it!! Tabata is so fun 🤩

[@SalimeCaram]

Looooved!!!

[@garagefitnessgirl]

Thank you ☺️

[@patcurrie195]

totally prefer sets and i liked this alot thanks Penny more please maybe 45=1 hr long loved this combo

[@AdrianaTrujillo-gf2nn]

Amazing workout!! The sets were incredible!! One of my favorites!! Thank you so much Penny !! 😅😅👏🏾👏🏾🥰

[@garagefitnessgirl]

Yay!!! That’s so fantastic to hear! Thank you so much ❤️

[@alr1339]

Can't wait, I'll be there! I love tabata but adding weights to it is just 🔥 👌

[@garagefitnessgirl]

Totally agree 🥰

[@tessglas7560]

Wonderful workout this morning for me in New York.. thanks, have an amazing day Penny ❤ 💐🙏

[@garagefitnessgirl]

Fantastic Tessa! I love New York. Can’t wait till I can visit again 🥰

[@sarahanderton3261]

This was so freaking good! Love it!!!

[@danaheotero4833]

I love doing this workout. Thank you 💪🏿😊

[@brandymartone8938]

Love this one!!

[@garagefitnessgirl]

Thank you Brandy 🙏🙏

[@melissaarena3397]

That was awesome. Thank you 🙏

[@garagefitnessgirl]

Happy you enjoyed it Melissa ❤️

[@sairanaeem]

Loved the workout, paired it with one of your short cardio ones and got a burn of 350 calories. I love all your workouts specially the ones that are longer than 45 minutes

[@sujatam6659]

Tabata is my new love! I enjoyed this workout from start to finish❤️🙏 Time was perfect and it’s Sweat bomb 🥵 Thank you again Penny 🥰

[@anthonyboyd5766]

Good workout

[@javierjcesar3042]

¡Gracias!

[@krisztinanagy1626]

That was so great,thank you Penny 🙏😅😅😅

[@garagefitnessgirl]

So glad you enjoyed it ❤️

[@cindypgambino]

Excellent!!

[@sarajankoviak1530]

I love no repeats, but this workout was so fun and fast paced, I didn't mind the 3 rounds at all. Thanks for an awesome ass kicking in just 35 minutes!!!😁🥵💪👍

[@tinahandleigh3113]

Great workout. Loved the combination. Thank you 😊

[@mehranesmaili6537]

i love this type of work out - very much enjoyed it - thanks heaps

[@aminalippens1760]

Thanks Penny that was amazing, I was struggling at the end ❤️

[@garagefitnessgirl]

Great job getting it done 😅

[@gracedeng2970]

Great workout. Many thanks.

[@garagefitnessgirl]

Thank you so much for following along with me 🥰

[@zeldytrieff7753]

Loved this! Perfect routine!

[@Sym1204]

Bank holiday monday morning tabata workout jiwt burnt 230 kcals 💥🔥🔥🔥🔥 the time went quick wirh this intense fast paced workout. #sweatyandfast absolutely loved it..Always great workoits with Penny.🏋🏾‍♂️💪🏾 #letsgetfit #moveyourbody #feelgood

[@silvannaveltri9518]

Omg Omg just finished this one it was a killer killer I tell u, luv the format three is the magic number 🏋️‍♂️🏋️‍♂️🏋️‍♂️

[@silvannaveltri9518]

And I burned 273 calories Omg Omg this one was really really amazing

[@marialuisalopez-vidriero]

💪💪💪Always so good!!!

[@triciastuart9996]

Thank you!! Love the repeats!

[@Martyna2509]

I love it!! Thank you! Tabata and weights is just perfect combination 😊

[@garagefitnessgirl]

I agree 💪😅💪

[@jeanmcleanable]

Whoop 💃🏽👌💪🏽 Thanks Penny x x

[@bantu35]

Thank you Penny 🙏

[@melaniekramber3271]

Amazing workout completed! To answer your question, I prefer no repeat to keep it different and you do not "dread" that especially difficult move coming back around! Haha!